ʻO Brian Walsh
Kokoke kēlā me kēia loea e paipai iā ia. A ʻae nā kānaka a pau. Akā he aha ka hopena inā hoʻohana mākou? He aha inā ʻaʻole kōkua iki kā mākou mau huaʻai D iā mākou?
No ke aha mākou i nele ai i nā huaora?
Ua hōʻike ʻia nā haʻawina i nā makahiki i hala iho nei he haʻahaʻa ka hapa nui o ka heluna kanaka o ka honua i ka vitamina D. Eia naʻe, ʻano ʻē ka pane i ka nīnau o nā kumu o kēia ʻano.
Nānā pinepine nā mea mālama ola kino i nā pae o ka huaora D o ka poʻe maʻi a hoʻomaopopo he haʻahaʻa lākou. A laila kuhikuhi lākou i nā mea hoʻohui. Hoʻi hou mai ka mea maʻi i kekahi mau mahina ma hope a ua haʻahaʻa mau ka pae o ka huaora D. A laila hoʻonui ke kauka i nā mea hoʻohui. I nā makahiki i hala iho nei, ua lilo ka huaora D i mea hoʻohui mana, ʻoi aku ka nui o ka noiʻi ʻana ma mua o nā huaʻai ʻē aʻe i ke kenekulia 21.
Hōʻike nā haneli o nā noiʻi ʻepekema hiki i ka vitamina D ke kōkua i ka pale ʻana i nā maʻi mai ka osteoporosis a me nā maʻi autoimmune i ka maʻi cardiovascular a me ka maʻi kanesa. Hoʻopilikia ia i nā kaʻina hana hoʻōla o ke kino, a me kā mākou mau genes. Ua manaʻo kekahi e hiki i ka nele o ka vitamin D ke alakaʻi i ka momona. I kēia manawa, hōʻike nā ʻikepili he 40-50% o nā pākeke olakino a me nā keiki i nele i ka huaʻa D.
ʻO ka ʻoiaʻiʻo, ua ʻike ʻia nā makahiki i hala iho nei i ka piʻi ʻana o ka maʻi rickets ma ka honua holoʻokoʻa, a ʻike pinepine ʻia ka hemahema o ka vitamin D i nā keiki malnourished-ʻoiai ma nā ʻāina ʻoihana!
ʻO ka nūhou maikaʻi, ua ʻike ka poʻe ʻoihana mālama ola i kēia haʻawina a me nā pilikia e pili ana i nā pae haʻahaʻa o ka vitamin D. He nui nā kauka e kuhikuhi mau i nā kiʻekiʻe kiʻekiʻe o nā mea hoʻohui huaora, 2000-10000 IU (International Units) i kēlā me kēia lā, a hiki i 50 IU i kēlā me kēia pule, a i kekahi manawa ʻoi aku. .
Kākoʻo maoli ka Vitamin D i ke olakino kanaka. Akā, no ke aha mākou e kamaʻilio ʻole ai i nā kumu kumu e hāʻule mau ai kā mākou mau huaʻai D? A pehea ka palekana o ka huaora D no ka wā lōʻihi, ʻoiaʻiʻo? He aha ka vitamina D a pehea e hana ai?
ʻO ka huaʻōlelo "vitamin D" e pili ana i kahi pūʻulu o ka momona-soluble pūhui e lawelawe nei ma ke ʻano he prehormones, hormone precursors, a ʻo ke ʻano hana o ka huaʻa D i kapa ʻia ʻo calcitriol.
Ma waena o nā ʻano huaʻai D i ʻike maikaʻi ʻia, ʻo ia ka vitamin D3 (cholecalciferol), i loaʻa i loko o ka iʻa, nā yolks hua manu, a me ka paʻakai, a synthesized i ka ʻili o ke kanaka a me nā holoholona. ʻO kekahi ʻano maʻamau, ʻo ka vitamina D2 (ergocalciferol), ua hoʻohui ʻia e nā haʻani a hoʻohana pinepine ʻia e hoʻoikaika i nā meaʻai e like me ka waiū. Hoʻopuka mākou i ka huaʻa D i ko mākou ʻili ke hele mākou i waho i ka lā - ʻoi aku ka nui, ke ʻike ʻia ko mākou ʻili i ka radiation ultraviolet. Ua kapa ʻia kēia ʻano mua o ka huaora D he 7-dehydrocholesterol a hoʻouna ʻia i ke akepaʻa kahi i hoʻololi ʻia ai i kahi ʻano ʻoi aku ka ikaika o ka vitamina D i kapa ʻia ʻo 25-hydroxyvitamin D. ʻO kēia ke ʻano o ka huaora i hoʻāʻo ʻia e nā kauka i ka wā e nānā ai. no kahi hemahema.
Ke haʻalele ka huaora D i ke ake, hele ia i nā puʻupaʻa, kahi e hoʻololi ʻia ai i kahi ʻano ikaika loa o ka vitamin D i kapa ʻia ʻo calcitriol, a i ʻole 1,25 dihydroxyvitamin D. ʻAʻole i manaʻo hou ʻia kēia ʻano he vitamina, akā he hormone steroid. (Maʻa paha ʻoe i nā hormones steroid ʻē aʻe e like me ka estrogen, testosterone, a me cortisol.)
ʻO ke kuleana o ka vitamin D i ke kino
E like me ka inoa o ke ʻano ikaika o ka huaʻai D, kōkua ka calcitriol i ka lawe ʻana o ka calcium a me nā minerale ʻē aʻe i loko o ko mākou kino. Hoʻonui ka Calcitriol i ka lawe ʻana o ka calcium mai ka meaʻai i loko o kā mākou ʻāpana digestive.
Inā makemake mākou i ka calcium hou aʻe, hiki i kā mākou mau puʻupaʻa ke hoʻohua i nā ʻano hana ikaika o ka vitamin D, kahi e hoʻonui ai i ko mākou mau calcium ma o ka hoʻonui ʻana i ka nui o kā mākou meaʻai.
A hiki i kēia manawa, ua manaʻo ʻia he mau ʻāpana liʻiliʻi wale nō i loko o ko mākou kino i loaʻa nā mea hoʻokipa vitamin D, i kapa ʻia he varistors. Eia nō naʻe, ua hōʻike ʻia nā noiʻi hou e kokoke ana i kēlā me kēia cell i loko o ko mākou kino he mau mea hoʻokipa vitamin D, e hōʻike ana i kahi kuleana koʻikoʻi o kēia huaora ma mua o kā mākou i manaʻo ai.
Ua kōkua kēia ʻike hou iā mākou e ʻike e pili pū ana ka huaora D i kā mākou ʻōnaehana pale a kōkua i ka hoʻokaʻawale ʻana o nā cell, ka hoʻoponopono ʻana i ke koko, ka huna ʻana o ka insulin, a me nā mea hou aku.
Hoʻihoʻi kēia iā mākou i kā mākou nīnau kumu: he aha ke ʻano o ka nele o ka vitamin D? ʻIke ʻia he hōʻailona kēia - ma ke ʻano ākea - ua hewa paha kekahi mea i kā mākou hana kino.
ʻO ka hoʻopaʻapaʻa Vitamin D
ʻO ka 25-hydroxyvitamin D, kahi ʻano o ka huaʻa D, i hana mua ʻia e ke ake a ʻae ʻia ʻo ia ka māka hilinaʻi loa no ka loiloi ʻana i nā pae o ka huaora D. Eia nō naʻe, ʻaʻole hiki i nā ʻepekema ke ʻae i kahi pae kūpono no nā pae vitamin D.
ʻIke ʻia ka hemahema o ka Vitamin D e alakaʻi ai i nā ʻino iwi e like me ka rickets a me ka osteomalacia ke emi ke kiʻekiʻe o ke koko ma lalo o 25 ng/mL. Manaʻo kekahi poʻe noiʻi ʻoi aku ka maikaʻi ma waena o 50 - 80 ng/mL. Akā ʻaʻohe manaʻo kuʻikahi ma kēia kumuhana.
I ka makahiki 2010, ua hoʻonohonoho ka National Institutes of Health (USA) i ka ʻai meaʻai i manaʻo ʻia no ka vitamina D ma 600 IU i kēlā me kēia lā no nā pēpē, nā keiki, a me nā pākeke a hiki i ka makahiki 70. ʻOi aku kēia ma mua o ka ʻōlelo mua o 200 IU i kēlā me kēia lā. ʻOiai he mea koʻikoʻi kēia piʻi ʻana, hoʻopaʻapaʻa kekahi poʻe ʻaʻole lawa ka nui o ka loaʻa ʻana o nā hopena olakino "catastrophic".
Lā lā… ʻaʻole paha?
Wahi a ka National Institutes of Health, hiki iā mākou ke hoʻokō maʻalahi i ka pono o ko mākou kino no ka vitamina D ma o ka lawa ʻana o ka lā. Inā ʻike ʻia ka 30% o ko mākou ʻili (ʻo ia hoʻi, ʻaʻohe lole a pale ʻia paha) i ka lā no ʻelima a kanakolu mau minuke ma waena o 10 am a 3 pm ʻekolu manawa o ka pule, ua lawa.
Akā, hāʻawi ʻia i ka helu o nā poʻe i loaʻa i nā pae haʻahaʻa o ka vitamina D - ʻoiai ma nā latitudes lā - pono ʻoe e noʻonoʻo inā pololei kēia ʻōlelo. No mākou e noho ana ma ka ʻākau o ka 49th parallel, e ʻōlelo wale mākou ʻaʻole mākou e hōʻike pinepine i ka 30% o ko mākou ʻili pale ʻole i ka lā i ka hoʻoilo.
Inā haʻahaʻa kāu pae, pono ʻoe e lawe i nā mea hoʻohui?
Ua maopopo he nui nā kuleana koʻikoʻi i loko o ke kino a hiki i ka nele o ka huaora D ke hōʻeha iā ʻoe. Ke hōʻike nei kekahi mau haʻawina ʻo ka haʻahaʻa o ka pae vitamin D, ʻoi aku ka kiʻekiʻe o ka hopena o nā kumu make āpau.
Ma ka ʻaoʻao ʻē aʻe, hōʻike pū ʻia nā haʻawina e piʻi maoli ka pilikia o ka make ʻana i ka wā i ʻoi aku ka nui o ka vitamin D ma mua o 40 ng/mL. A, ma ka laulā, ʻaʻohe o mākou ʻike ʻepekema maopopo ʻole e pili ana i ka palekana no ka wā lōʻihi o nā kiʻekiʻe kiʻekiʻe o ka huaora D. Malia paha ma mua o ka hoʻomaka ʻana e ʻai i nā lāʻau he nui, pono mākou e loiloi inā mākou e hana nei. Ma hope o nā mea a pau, ʻo ka ʻepekema lapaʻau e hewa pinepine.
No ka hoʻomaopopo maikaʻi ʻana i ka pilikia, e nānā kākou i kekahi o nā pilina koʻikoʻi ma waena o ka huaora D a me nā meaʻai nui ʻē aʻe.
ʻO ka Vitamin D a me ka calcium
ʻO kekahi o nā pilikia o ka lawe nui ʻana i ka huaora D ʻo ia ka ulu ʻana o ka hypercalcemia, a i ʻole ke kiʻekiʻe o ka calcium i loko o ke koko. Pepehi ka Vitamin D i nā ʻiole. ʻO ka Rodenticide ka mea ʻawaʻawa o ka huaʻa D—hiki ke pepehi i kahi holoholona. Eia nō naʻe, ʻike pinepine ʻia ka hypercalcemia me ka ʻole o ka nui o ka huaora D, no ke kino o ke kanaka aia ma kahi o 30,000-40,000 IU i kēlā me kēia lā. ʻAʻole lawe ka hapa nui o ka poʻe e lawe i nā mea hoʻohui vitamin D.
Akā naʻe, ʻaʻole ia he manaʻo he palekana ka dosis i lawe ʻia. Hoʻoponopono paʻa ʻia nā pae calcium i loko o ke kino i ʻike ʻole ʻia nā mea ʻino i nā hoʻokolohua serum koko. Akā hiki iā lākou ke hōʻike ma nā ʻano ʻē aʻe. ʻO kekahi hopena ʻo ia ka hypercalciuria, a i ʻole ka ʻike ʻia ʻo nā pōhaku ʻākeneka calcium.
Hana ʻia ka Hypercalciuria i ka wā e hoʻāʻo ai ke kino e kāpae i ka nui o ka calcium a hoʻokuʻu ʻia ma o nā puʻupaʻa. Ma muli o kēia mau ʻike, manaʻo kekahi poʻe noiʻi e hiki ke alakaʻi i nā kiʻekiʻe kiʻekiʻe o ka vitamina D hoʻohui i ka hoʻokumu ʻana i nā pōhaku kīkī.
ʻOiaʻiʻo, ua ʻike ʻia kahi noiʻi ʻo ka poʻe noho home hānai nāna i lawe i ka 5000 IU o ka vitamina D i kēlā me kēia lā no ʻeono mahina i hōʻike i ka hoʻonui ʻana i ka ratio calcium urinary, creatinine. Ua manaʻo ʻia ua hoʻokuʻu ʻia ka nui o ka calcium i loko o ka mimi, no ka mea he nui loa ia i loko o ko lākou kino.
Ma ka ʻaoʻao ʻē aʻe, ua ʻike ʻia kekahi noiʻi hou ʻana ma waena o ka poʻe nona nā pae o ka vitamina D mai 20 a 100 ng/mL, ʻaʻohe ʻokoʻa i ka hiki ʻana o nā pōhaku kīkī. No laila, ʻaʻole maopopo ka ʻōlelo hoʻoholo. Akā, ʻaʻole ʻo nā pōhaku ʻekena wale nō ka pilikia o ka nui o ka calcium.
Inā ʻaʻole hiki i ke kino ke hoʻoponopono i nā pae calcium, hiki i ka mineral ke waiho i loko o nā ʻiʻo palupalu o ke kino, me nā aʻa. A ʻo ka mea pōʻino, ʻike ʻia kekahi mau noiʻi he hiki maoli kēia ke piʻi kiʻekiʻe nā pae o ka vitamin D.
ʻEkolu mau haʻawina i hōʻike ʻia i ka hoʻonui ʻana i ka calcification arterial i nā holoholona i hānai ʻia i nā mea hoʻohui vitamin D. A hōʻike nā haʻawina ʻē aʻe i ka nui o ka nui o ka vitamina D hiki ke hōʻino i ka ʻōnaehana cardiovascular kanaka.
Ua ʻike ʻoe he hiki ke hoʻonui i ka nui o ka calcium i loko o nā ʻiʻo palupalu o ke kino (e like me ke aʻa, no laila pono ʻoe e lawe i ka supplementation me ke koʻikoʻi.
Hāʻawi nui ʻia i ka laha ʻana o ka maʻi cardiovascular i ko mākou kaiāulu. No laila, i kēia manawa, mākaukau paha ʻoe e hoʻolei i kāu vitamina D i loko o ka ʻōpala. Akā ma mua o kā mākou hana ʻana, pono mākou e noʻonoʻo i ke kumu o ka lawa ʻole ʻana o kā mākou mau huaʻai D i mea e lawe ai mākou i nā mea hoʻohui. E hoʻomanaʻo i ka noho pū ʻana o ka huaora D a me ka calcium i kahi kaulike paʻakikī.
No laila he haʻahaʻa paha ka nui o ka vitamina D ma muli o ka nui o ka calcium? A hoʻopau ke kino i ka hana ʻana o ka vitamin D a me ka hoʻololi ʻana e hōʻemi i ka piʻi hou ʻana o ka calcium. No ke aha ke kiʻekiʻe loa o kā mākou mau calcium? ʻO nā mea hiki ke komo i ka magnesium deficiency, protein deficiency, ate dysfunction, a me nā mea hou aku. E nānā kākou i kekahi o nā pilina pili.
ʻO ka Vitamin D a me ka Vitamin K
ʻO ka inoa vitamin K mai ka huaʻōlelo German koagulation. ʻO ka coagulation e pili ana i ke kaʻina hana o ke koko koko. Pono kēia e hōʻike iā ʻoe he kuleana koʻikoʻi ka vitamina K i ke kaʻina hoʻopaʻa koko. ʻO ka huaʻōlelo maʻalahi, hiki i ka vitamina K ke hoʻohana i ke kino e hoʻohana i ka calcium e hoʻokō i kāna hana clotting. Inā ʻaʻole lawa ka vitamina K, ʻaʻole hiki i ke kino ke hoʻohana i ka calcium e hana i kahi clot.
Ma waho aʻe o ke komo ʻana i ke kaʻina hana clotting, kōkua pū ka huaora K i ka hana ʻana a mālama i ko mākou mau iwi a me nā niho. Hana ia i kēia ma ka hoʻoulu ʻana i kahi protein i kapa ʻia ʻo osteocalcin, e kōkua i ke kino e hoʻohana i ka calcium.
ʻO ia hoʻi, ʻo ka hui pū ʻana o ka calcium a me ka vitamina K e kōkua i ke kino e hoʻohana pono i ka calcium. A inā nele mākou i ka huaʻa K, hiki ke kūkulu ʻia ka calcium i loko o kā mākou ʻiʻo palupalu.
ʻO ka poʻe me nā haʻahaʻa haʻahaʻa o ka vitamin K e loaʻa i ka atherosclerosis, ka calcification o nā aʻa. A ʻo ka poʻe e ʻai ana i ka nui o ka huaora K (ʻoi aku ka nui o ka huaʻa K2) ʻaʻole hiki ke hoʻopaʻa ʻia i nā aʻa.
ʻOiaʻiʻo, ua hōʻike ʻia kahi haʻawina i nā ʻiole ʻaʻole ʻo ka hoʻohui ʻana i ka vitamina K2 (akā ʻaʻole K1) e pale wale i ka calcification arterial, hiki iā ia ke hoʻoneʻe i 30-50% o ka calcium i hoʻopaʻa mua ʻia i loko o nā aʻa. ʻO ka mea pōʻino, ʻaʻole i hoʻāʻo ʻia kēia hopena kilokilo i nā kānaka a hiki i kēia manawa. Manaʻolana wau i kēia manawa hiki iā ʻoe ke ʻike i ka hula maʻalahi e hana nei i loko o mākou. Hoʻonui ka Vitamin D i ke kiʻekiʻe o ka calcium i loko o ke kino. Kōkua ka Vitamin K i ke kino e hoʻohana i ka calcium. No laila, inā e lawe mākou i ka nui o ka huaora D i mua o kahi hemahema o ka huaora K, hiki i nā hopena lōʻihi ke pōʻino.
ʻO ka Vitamin D a me ka magnesium
ʻO Magnesium kahi mineral koʻikoʻi i komo i loko o 300 mau kaʻina hana like ʻole i ke kino, me ka hiki ke lawe a hoʻohana i ka ikehu. Hoʻopili pū ʻia ka Magnesium me ka hana a me ka hoʻohana ʻana i ka vitamin D. ʻO ka mea kūikawā, hiki i ka magnesium ke hoʻololi i ka naʻau o kā mākou mau kiko i ka vitamina D.
Akā ʻo ka mea nui, kōkua pū ia i ka mālama ʻana i ke koena calcium. ʻAʻole ʻai ka hapalua o ka heluna kanaka i ka nui o ka magnesium i ʻōlelo ʻia. Ma muli paha o ka hāʻule nui ʻana o ka magnesium i loko o ka lepo i nā makahiki he 50 i hala iho nei, no laila ua paʻakikī loa ka hoʻokō ʻana i kā mākou pono.
Ma muli o ka hoʻohana ʻana o ka magnesium i ka metabolism o ka vitamin D, ua manaʻo kekahi poʻe noiʻi ʻo ka hoʻohui ʻana me ka nui o ka huaora D hiki ke alakaʻi i ka hemahema o ka magnesium. ʻO ka mea e mahalo ai, ua hōʻike ʻia kahi haʻawina hou loa i ka pilina ikaika ma waena o ka magnesium a me ka nele o ka vitamin D.
Ua ʻike kēia haʻawina ʻoi aku ka maikaʻi o ka lawe ʻana i ka magnesium me nā mea hoʻohui huaʻai D i ka hoʻoponopono ʻana i ka hemahema o ka vitamin D ma mua o ka lawe ʻana i ka huaʻa D wale nō. Ma ka hoʻonui wale ʻana i kou ʻai ʻana i ka magnesium, hiki iā ʻoe ke hōʻemi i nā make pili i ka hemahema o ka vitamin D-me ka ʻole o ka lawe ʻana i nā mea hoʻohui huaʻai D. huaʻai D
Akā, ma waho aʻe o ka pilina o ka vitamin D a me ka magnesium, aia nā pilina o ka magnesium a me ka calcium. A ma kekahi ʻano, he mau hopena kūʻē kēia mau mineral ʻelua. No ka laʻana, hoʻoulu ka calcium i ka hoʻohaʻahaʻa ʻana i ka ʻiʻo, aʻo ka magnesium e hoʻoikaika i ka hoʻomaha hoʻomaha. Hoʻonui ka calcium i ka hana platelet a me ka hoʻopaʻa ʻana o ke koko, ʻoiai ke kāohi nei ka magnesium iā lākou.
Kūlike ʻole i ka manaʻo kaulana, ʻoi aku ka liʻiliʻi o nā pae pākahi o kekahi o kēia mau minerala ma mua o ke koena ma waena o lākou. ʻO ka nui o ka calcium a me ka hemahema o ka magnesium hiki ke hoʻoulu i nā pilikia e like me ka hoʻonui ʻana i nā waihona calcium i loko o nā aʻa. I kēia manawa, hiki i ka magnesium ke pale i ka calcification arterial.
Akā he aha ka hopena inā haʻahaʻa ʻoe i ka magnesium a hoʻoholo ʻoe e lawe i ka vitamina D? Nui nā hopena maikaʻi ʻole, ʻo ia hoʻi—ua manaʻo ʻoe—nā waihona calcium i loko o ke aʻa.
ʻO ka Vitamin D a me ka Vitamin A
Ma waho aʻe o ka launa pū ʻana me ka calcium a me ka huaora K, loaʻa ka pilina me ka huaora D i ko mākou kino. ʻO ka huaʻōlelo "vitamina" e pili ana i kahi pūʻulu momona-soluble e hoʻoikaika i ka ulu a me ka hoʻomohala ʻana, ka hana hou ʻana, ka hana ʻana o ka ʻōnaehana pale, ka ʻike, ke olakino ʻili, a me ka hōʻike gene. No ka mea hiki ke mālama ʻia nā huaora momona i loko o ke kino, hiki ke piʻi i nā pae ʻona.
A eia ka mea hoihoi: ʻike ʻia hiki i ka huaora A ke pale i nā hopena ʻawaʻawa o ka lāʻau D, a me ka hope. 'O ia ho'i, inā nele 'oe i ka huaora A, hiki i ka nui o ka huaora D ke pilikia.
I kēia manawa, hōʻike kekahi mau noiʻi ʻo ka hoʻonui ʻana i ka huaora A hiki ke hōʻemi i ka hōʻiliʻili o ka calcium e pili ana i nā pae kiʻekiʻe o ka vitamina D. Hiki iā ia ke pale aku i ka calcification pathological ma muli o ka nui o ka vitamin D.
I kēia manawa, ʻike maopopo ʻia e makaʻala mākou i ka nui o ka huaora D. A hiki i ka 35% o ka heluna kanaka ka nele i ka huaora K. Ua hōʻike ʻia kekahi haʻawina hiki ke kōkua maoli nā mea hoʻohui huaʻai D i ka nele o ka vitamina K, ka poho iwi, a me ka palupalu. hoʻokalakala ʻiʻo.
Ua ʻōlelo ka poʻe noiʻi i ka lawe ʻana i nā huaora A a me K i ka manawa like me ka huaʻa D e hoʻomaikaʻi i ka hopena therapeutic o ka vitamina D a e hōʻemi i nā hopena i makemake ʻole ʻia.
ʻO ka mea hopohopo loa o kēia mau mea, ʻo ia ka hopena o ka nui o ka vitamina D ma ka calcification cardiovascular. Ua lilo ka maʻi maʻi cardiovascular i ka mea pepehi helu ʻekahi ma nā ʻāina ʻoihana. ʻAʻole pono mākou e hoʻonui i kēia pilikia.
E lawe i ka Vitamin D me ka akahele
Manaʻo mākou ua ʻike nui mākou e pili ana i ke kino o ke kanaka, akā ʻaʻole mākou ʻike nui aʻe. A i ka wā e pili ana i ka physiology kanaka a me ka biochemistry, a me ke kuleana o ka meaʻai a me nā meaʻai ponoʻī e pāʻani ai i ko mākou kino, ʻoi aku ka liʻiliʻi o kā mākou ʻike.
ʻO ka nele o ka Vitamin D he mea maoli a he pilikia maoli ke olakino, no laila pono mākou e hōʻoia i ka lawa ʻana o kēia meaʻai koʻikoʻi.
I ka manawa like, pono mākou e:
e ʻimi i nā hopena lōʻihi hiki ke loaʻa i ka nui o ka huaora D; e noʻonoʻo i ke kuleana o nā meaʻai nui ʻē aʻe e pili pū ana me ka vitamina D;
e nānā mau i nā kumu kumu o nā hōʻailona a me nā hemahema.
He aha kā mākou e hana ai?
1. Loaʻa i ka nui o ka vitamina D, akā ʻaʻole nui.
E lawe ma kahi o 1000 IU i kēlā me kēia lā, akā ʻaʻole ʻoi aku ma mua o 2000 IU i kēlā me kēia lā i nā mahina hoʻoilo inā ʻaʻole lawa ka lā. He palekana ia, ʻoiai ke hoʻokomo ʻia nā meaʻai nui ʻē aʻe, e like me ka huaora K, ka huaora A, a me ka magnesium. Hiki iā ʻoe ke hōʻoia i ka lawa ʻana o ia mau mea ma o ka lawe ʻana i ka multivitamin.
E pale i ka overdose. ʻOiai ua maopopo ka haʻahaʻa loa o ka ʻōlelo mua o 200 IU i kēlā me kēia lā, ke kali nei i ka noiʻi paʻa ʻana i nā pōmaikaʻi lōʻihi o nā kiʻekiʻe o ka vitamina D, e makaʻala i ka ʻai nui ʻana.
ʻAe, ʻaʻole ia he ʻōnaehana kūpono, ʻoi aku hoʻi i nā mahina hoʻoilo. Akā ʻo ka lā ke ala maikaʻi loa e loaʻa ai i ko mākou kino ka huaora D.
2. Kākoʻo i ka Vitamin D
E hoʻomaopopo i ka pili ʻana o nā meaʻai ʻē aʻe me ka huaora D. E ʻai i nā ʻano meaʻai liʻiliʻi loa e loaʻa ai ka magnesium, ka huaora A, a me ka huaora K.
E ʻai i nā ʻōmaʻomaʻo a me nā meaʻai fermented. ʻO Kale, spinach, a me ka chard nā kumu maikaʻi o ka huaora K1. Nui nō hoʻi lākou i ka magnesium. ʻO ka sauerkraut a me ka ʻai i hoʻomoʻa ʻia he kumu maikaʻi o ka huaora K2.
E ʻai i nā hua ʻala a me nā mea kanu. Loaʻa ka carotenoid, kahi ʻano o ka huaora A, i loko o nā huaʻai a me nā mea kanu. ʻO ka pata, ka waiū, a me ka paʻakai kekahi mau kumu maikaʻi o ke ʻano hana o ka huaora A.
E mālama pono i ka ʻōpū o ke kino. Hoʻololi ʻia ka Vitamin K i ka ʻōpū o ka ʻōpū. E ʻai i nā meaʻai fermented, e lawe i nā mea hoʻohui probiotic, e pale i nā lāʻau antibiotic ke ʻole pono loa (kahi noiʻi i ʻike ʻia e hiki i nā lāʻau lapaʻau ākea ākea ke hōʻemi i ka hana ʻana o ka huaora K ma 75%).
Kūkākūkā i nā lāʻau lapaʻau a pau āu e lawe ai me kāu kauka a lāʻau lapaʻau paha. ʻO ka nui o nā lāʻau lapaʻau, e like me corticosteroids, prednisone, orlistat, statins, thiazide diuretics, hiki ke hōʻeha i ke koena o nā huaora a me nā minela i loko o ke kino. E ʻike pono ʻoe i nā hopena ʻaoʻao āpau a me nā pilina o nā lāʻau lapaʻau a me nā mea hoʻohui "olakino" āu e lawe nei.